It's +30 today. I went for a run, then exercised with a barbell at home. Start doing this. Respect your body. Remember that you are a man.

>>512027397 (OP)
slavs are animals, not men

>>512027485
Listen, jew, all you have in your life is spite and hatred, all this while pretending to be a victim. You are not able to comprehend uplifting thoughts.

>>512027397 (OP)
But I'm just a faggot
>>512027485
can I ask something Swiss Senpai?
Does your Swiss feet smell like Swiss cheese? OwO

>>512027397 (OP)
Barbell exercises are all that I do. Pretty much everything else is a waste of time. Good on you anon, enjoy lifting.

>>512027397 (OP)
I have a home gym. Its fantastic. the problem is resting. You want to work out every day. Which isnt optimum.

You just start lifting the weights and then remember your muscles are sore and weak from the last work out. Have to wait another day or two. So annoying.

>>512027397 (OP)
ripper count em

>>512027937
Thanks, brother. You enjoy too.
>>512028112
I exercise every 2-3 days, depends on how tired I am after work, which is also a physical labour. Every day would be to much. Also, you need to eat so much to maintain your endurance.

>>512027397 (OP)
I do 40-60min 28kg kb intense workout everyday, kb really fixed all my joint problems that the barbell was giving me due to picking it up after not doing shit for years.

Mostly do 4-6 excercises with the kettlebell and add some pull ups and maybe push ups on strenght day which if i feel like it i put on a 20kg vest to really make it intensive.

>>512027397 (OP)
Keep putting in that work, wood.

>>512027397 (OP)
I honestly should, I've let myself go the last couple of months, not too out of shape or anything but quite unmotivated. Being here doesn't help though.

>>512027397 (OP)
You're either a victim or a warrior. You chose to be warrior.

>>512027397 (OP)
Shut the fuck up. You think you're the only cunt who does a bit of exercise?

>>512027397 (OP)
>>512027937
>>512028112
>>512028210
>>512028246
>>512028316
Keep putting in the work, woods.

>>512027485
>>512027737
>>512028437
Lame. Greenlit.

>>512028231
I am getting the great noob gains people talk about. My strength is increasing very quickly (from a low amount) and my weight is going up quickly. 4 kilograms in a couple of weeks.
It is easy for me to have lots of protein in every meal.

I can see myself looking like "that guy who looks strong" in a years time. Not huge, but strong.

>>512027485
fpbp

It's 4 degrees right now

>>512027397 (OP)
Running with a dumbbell is optimal as you can fight off muggers and women or police officers.

>>512028437
No, I don't think so. But I know for sure that more people prefer to sit and refresh the catalog 12 hours a day and jerk off, because it's easier to not move.
>>512028510
I'm glad to hear that, brother. I can feel how motivated your are from these posts. Keep it up, even if everything is against you.

>>512027397 (OP)
was paralyzed chest down untill 2021, then i relearned how to walk, jog, run, shit, etc just havent been able to do fuck all bout bein healthy since...it's kinda fucked but at least i can feel muh dick again and cook for myself lol so aint all that bad. i bet if i was a female i wlda gotten a fundraiser and shit like that retarded physics bitch lol

>>512027397 (OP)
>>512028489
Keep grinding men

>>512028689
If all your limbs work, life is not that bad. I have to remember that.

>>512028556
stfu yiddler, you're tay sachs infested country is half russian so you're obviously just derailing a self improvement thread

>>512027397 (OP)
literal diary entry post

>>512028316
>but quite unmotivated
80% of time i am unmotivated to workout but when you start and adrenaline hits you its just going for you, important part is not doing too much to start associating workout with something you don't want to do, many people overestimate their capabilities and do too much making them quit without finishing the workout or not doing anything next day due to fatigue and even more disinterest in going through that again.

You could try getting your body used to it again by having 1-2 days of very light/warm up rounds as if you were getting ready for the day to come, very hard to start excercising heavy after some time doing nothing, maybe you feel acomplished that day but most won't continue working out the next day which you kinda should.
>>512028734
SHUT THE FUCK UP YOU FUCKING RAT, YOU GOT WHAT YOU DESERVED SNITCH

>>512028788
To quench thirst I drink "Taн" (eng "Doogh". It has energizing properties. Do you have it in your country? Also, sorry for not discussing stupid whores in other 50 threads.

>>512028689
Men make their own way alone. Its the burden we bear. But youve done more than most people, especially a woman, would ever do alone so stand and be proud and keep improving. Good luck bro.

>>512028761
most definitely, lol becoming cripple puts alotta shit in perspective. still can't believe some mornings when i wake up and see my toes wiggling under the covers when i move them. lol the doctor that finally figured out how to repair my nerves was some 36 year old puerto rican named karl vega who happened to be working in houston just long enough during rona to fix me.

>>512028689
>was paralyzed chest down untill 2021, then i relearned how to walk, jog, run, shit, etc
Damn, wood. You've been puttin' in work. You deserve the keys to this thread.

>>512028922
I hope you feel happy every day every time you move your legs. I take too much for granted.

>>512028889
thanks man

>>512028845
>Also, sorry
Good.

>>512028824
Thanks for the tip.
I'm gonna go outside for a walk now, then do some exercises. Retarded being inside when it's sunny out.

>>512029087
Hell yeah brother, enjoy it

>>512028824
Better watch your mouth money man

>>512028966
>>512029010
lol is this what reddit faggots feel like when they get their gold? XD seriously thanks tho, i don't talk about this shit to anyone as they all have their own problems with life shitting on them as it tends to do

>>512029382
I pretty much have it all and take it for granted so I am trying to suck happiness out of you. Imagining what it must be like to lose and regain my legs.

>>512029382
Some positivity is good in this shithole occasionally. Need to bring back the SIG threads.

>>512029361
Why you aint pickin up the telefono shotgun?

>>512028689
What happened to you, man? Car accident or a disease?

>>512028510
I don’t care if you need this advice but for anyone else - lean noob gains after 12 months will get you to Brad/Chad lite territory all other things considered.

>>512028777
Every time i see a rusnigger in public I feel my soul dying inside. We dont want them here

>>512029693
It was promised to them 6 million years ago.

>>512029615
He tried to suck his own dick.

>>512029693
Like anon said. No one give one single iota of a fuck about inbred, dysgenic. schizophrenic kikes.

>>512027397 (OP)
>run
>then barbell
>at home

>>512027485
The average west Slav male phenotype is literally almost exactly the same as the ancient Germanic man (I1 haplogroup before having sex with Celts). This is also complicated by the fact that ancient Slavic and Germanic settlement overlapped for thousands of years so some of them basically look the same. The Arnold Schwarzenegger and Brock Lesnar phenotype, AKA giga Germanic but actually genetically Slavs.

>>512029382
I love shotcallerposting on /tv/ and /pol/.

>>512029943
you're greenlit, toad

>>512027397 (OP)
I walk 2 miles every morning with my dog and usually knock out a couple sets of pullups, push ups and crunches after. Then the during the day if Im being a sloth if Im watching tv or streaming a movie I knock out some exercises with my dumb bells during add breaks. I purposefully did not get streaming services without adds for this reason.
Im not trying to get shredded, but like to stay in decent shape. Feels good man.
You dont have to be hitting a gym every day to stay in shape if you just stay active and eat decent balanced meals. Also dont discount the importance of getting a good nights rest.

I like this sleazy slick back and mustache combo, think I'll adopt this when I reach 30 in 6 years

>>512030115
the one on the right is a literal jew.
these movies want you to be some weird grugg baldoid covered in tattoos.

How do I motivate myself to exercise?
I’m not fat and ignoring some neck issues due to work I’m not in a bad shape either.
I understand it’s good but it honestly feels like lost time, even more than shitposting on 4chan.

>>512030828
move your body ffs you lazy cunt

>>512028112
eat bananas

>>512030828
just start doing it

exercice sucks but once you start doing it, its okayish

>>512030828
Start going to a gym if youre able to. Just go for a short period and do whatever you want at first just to build the habit. Go no matter what. Then slowly ramp up your workouts. Make it a mandatory part of your day no comprimises. Its not about motivation its about discipline.

>>512030828
Just imagine seeing a saggy body in a mirror every day years later. It is enough to motivate anyone.

>>512030788
He's not a jew in the movie.

>these movies want you to be some weird grugg baldoid covered in tattoos.
You're just miserable, and demoralized and hate everything and deserve to be greenlit.

>>512027937

fucking retard machines will do the same thing and sometimes better for creating more mass. all the muscle knows is tension and overload.

>>512030828
I mix my exercise with other hobbies. I enjoy being out in nature and hiking up mountains and lifting big rocks. I do fluctuate between fit and not fit though. Even body builders have off time and gain weight. As you get older it gets more difficult so you might as well do it while you're young. Some people also genetically have better physique naturally, I used to have a six pack naturally at 16 years old, while my younger brother was fat. Now I'm getting flabby while my younger brother has a six pack in his mid 20s. You have to work at it to keep it into your mid and late 20s and beyond thoughever.

>>512027622
>your life is spite and hatred....
>you fucking jooo....
Oh, the hypocrisy....

>>512027397 (OP)
Getting ready for mobilization huh? Thats smart. Dont want to be a fat slob in ukraine. Physical weakness wont get you excused from combat.

>>512027397 (OP)
Wigger. You must respect your mind also. Someone could pull out a knife, and you will probably freeze in fear. Prey eyes.

>>512031149
>STOP NOTICING REEEEEEEEEEEED

>>512027397 (OP)
How many km and how much time? I am 35 and I am with hernia. My best time ever, 5 years post-op is 28 min for a 5 km. I feel bad.

>>512031149
The jews tried to destroy my country many times. They are trying to do it right now. I have the right to call them out.
While you worship and encourage them for doing the same to your country.
But I doubt a real american would verbally protect them on 4trans.

>>512031336
I don't check the time. I usually run 10 laps (~800m) then walk 3 laps to calm down.

>>512027397 (OP)
But I'm not white

>>512028889
t. incel

>>512029530
i think about the SIG graphic with the goats at various levels, haven't seen that in years...SIG generals were good
>>512031336
get that hernia fixed dude, they can become very unwieldy if enough pooches out. i had a buddy with an inguinal he refused to fix untill he had to fix it, he very much regrets not attending to it earlier as they had to cut out a good chunk of his intestines

>>512031688
Yeah but we take who we can at this point. Youre in brazilbro.

>>512031734
Kill yourself toad

>>512027397 (OP)

why arent you in hoholistan coward

>>512031734
stfu whore, you prob have a blown out stank ass pussy that looks like a bulldog eatin mayo. hating ass bitch

>>512031796
Faggot jannies just deleted them now nobody even tries anymore

>>512031906
fugg...that was a cool ass picture too, i liked finding which goat i was at the time and which goat i aspired to be

Ofc, you never know when Vlad's gonna call you in the trenches so better be prepared i guess

>>512031809
is that jamie lannister on the left?

>>512027397 (OP)
>>512027397 (OP)
I started lifting again 4months ago but since i didnt wanna be some weak fucker at the gym i worked out for 3months doing dips and chins before i got my gym membership.

So first day at the gym i did 90kg bench and 160kg deadlift. Barely 100kg squat. Just trained upper body so legs were weak as fuck. I did some exercise bike but didkt build any strength really.

And now 4months later im doing 110kg bench 190kg deadlift and 130kg squat

Im doing leg extensions for quads to try and catch up my shitty leg strength but it Will soon enough.


Feels good because my goal was to be able to so reps in the gym at 100kg bench (2plates) 140kg squat (3plates) and 180kg deadlift (4plates).

And only really squat hasnt reached the goal yet.


Now my biggest problem is im bulking and geting too high bodyfat but i need to be able to do like 6reps or more at 100kg 140 180 before i start cutting or the loss of strength Will be too anoying having to go down in weights


I hate cutting because working out becomes so boring you just lose fat and dont improve your lifts at all.

Its usually what makes me quit lifting when i have to cut because im too fat i just dont find going to the gym fun anymore and i just stop working out and lose weight.

But this time ill suffer through it and get shredded and then im going to be very thorough never bulking too much and just try and maintain decent fat percentage so the future cuts Will be much quicker

Just try to stay at a low BF

Wanna see how strong i can get and also stay lean.

Im thinking my genetic Max provably is 150-160kg bench 190-210kg squat 250-280kg deadlift @180cm height

>>512027397 (OP)
I do that, but i can't justify it. I agree with nick fuentes. It is a bugman activity.

>>512029693
Imagine being a kike and posting about not wanting so.eone in your "country". The irony

I haven't been here for a few weeks.

Have UK posters disappeared because of their nonce laws? Is the board better or worse as a result?

>>512027397 (OP)
women like this body type way more than ripped gymcel

Running and lifting on the same day is pointless. In fact running is usually pointless. Lift heavy on one day and sprint on another day. In between, just be active.

>>512032052
yes, other guy is the guy from Burn Notice

>>512032998
I agree. It's my goal physique.

>>512027397 (OP)
I swam 25 laps

>>512027622
That is accurate. The Jew is incapable of joy.

>>512027397 (OP)
I respect Russians, the Russians who believe in God. The Russians who are ethnically of the Kingdom of Rus. Its good to see that the commie boomers who love race mixing in Russia are dying out, but Putin delaying the banning of illegal Tatar/Kazakh/Uzbek workers from flooding the country is just fucking retarded. Just because he wanted to keep good relations with absolute bottom of the barrel ex-soviet states that have already been infiltrated by the CIA since the 90s.

>>512033400
Swimming is the best thing you can offer to your body. Lucky to be blessed by the clean waters of the Aegean Sea, what beaches are clean in the States?

>>512027397 (OP)
It won’t help you on the battlefield homie. Don’t waste your time with bs. Do drugs, drink, be a simple vatnik.

>>512033570
kek, why do you keep proving that greeks are gay?

>>512033911
>American golem can't think of anything but sodomy
Your kike empire is falling and Israel will burn